Despite what we see and hear in many different product messages and claims, there is no “get better quick scheme" when it comes to your health and wellness. There’s no magic pill, no magic exercise. It just doesn't exist.

It’s going to take time, effort and focus to accomplish the goals you have for your fitness and your diet.

Small, positive choices made over time yield measurable results on your health journey.

The Intentional Bites Planner is here to assist and guide you on your journey to finding the right fuel and food for your body.

The IBP was created and designed by Erin Chase, after she went through several rounds of "elimination diets" to discover what foods were contributing to the frustrating symptoms. She searched for a tool to help her through the process and couldn't find one. Now, there's one to help you!

Before you start eliminating foods and becoming an "investigative detective" for what foods work best with your body, you need to get clear on who you are, what you want, what foods you need to eat more of, and what you need to eat less of. The first section of the Intentional Bites Planner will lead you through these steps.

Food Journal Pages

From experience, we know that if we want to see and achieve results in our health and fitness, we have to track our progress. As you embark on different elimination diets and become your own food detective, it's crucial to track both what you're eating and how you are feeling, as well as what symptoms may have disappeared or been aggravated. The food journal pages will be your tracking guide.

Meal Plan for Success

It is crucial, very crucial, that you have a map and plan for what you'll be eating at every meal and snack - especially if you are working hard to determine new food allergies and intolerances. The Intentional Bites Planner offers several different types of meal plan pages - weekly meal plans, monthly meal plans, and a shopping list with simple meal plan. They are designed to help set you up for success, as you work on discovering what foods fuel your body best.

Trying Elimination DietsIf you're wanting to attempt an elimination diet to help identify or alleviate pesky symptoms, then this planner is for you. It will help guide you through the process of elimination. I won't tell you what to eliminate - you have to decide that, and use the planner as your guide as you eliminate and re-introduce foods.

Wanting to Get Off Medications I've read (and experienced too!) how changing diets and eliminating the "wrong fuel" can help you stop taking medications. This journal has places to fill out how your symptoms change, as your diet changes. It will help you track and make sense of how your body responds to different foods. See medical disclaimer below.

Be Your Best Self Maybe you're not looking to get off medications or identify the source of pesky health symptoms. You can still use this journal and planner to discover what foods cause "energy dives" and what types of hydration are best for you, so you can optimize your health and wellness. This will also help with your performance at work, as well as your emotions and handling personal and family relationships. The Intentional Bites Planner is also designed to help you become the best version of yourself, by fueling yourself with the right foods for you.

Write It Out!

Plain and simple, this journey to a better life calls for you to write it out.When you write it down, it helps hold you accountable.When you make a list of what you plan to eat, and what you ate that day, you're more inclined to make those 2 lists match.When you fall off track, writing out your "get back on track" plan will help you find success faster. When you have pre-determined what you'll order at your favorite restaurants, you'll be setting yourself up for success.Mapping out your meals and your plan will help you be more successful in making intentional bites, day in and day out.

This food journal and meal planner is for reference and informational purposes only and is no way intended as medical counseling, or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease, or medical condition without the advice of a competent medical professional. The author, writer, editors, graphic designer, and creative team shall have neither liability nor responsibility to any person or entity with respect to any damage, or injury alleged to be caused directly, or indirectly by the information contained in this planner and book.

Consult with your physician before making any changes to your fitness or nutrition routine. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding any existing medical condition or treatment before undertaking a new health care regimen.